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Helmholtz 01-07-2012 10:10 PM

From Scrawny to Brawny
I guess I'll start with a little bit about myself. I am 28 years old and a graduate student currently working on earning a PhD in Theoretical Chemistry/Physics. I have been in fairly good shape for most of my life (as far as body fat % goes at least) and have lifted weights off and on since I was a teenager. However, I have never truly stuck with it and made much muscle gains so I've always been kind of scrawny.

About a year ago I had gotten in the worst physical shape of my life from a poor diet and no activity. I got myself back in the gym, discovered this website, and am now in fairly decent shape. I have read the majority of the articles on this website and regularly check the forums so I feel I am a little more knowledgeable than the average random person in the gym but by no means an expert.

However, I'm still fairly scrawny (currently weigh a little under 140 lbs at around 8 or 9 bf% and 5'10 tall) which I mostly attribute to not eating enough because I was so concerned with getting lean. So I recently decided to start pushing myself in the gym and with my nutrition and make the commitment to put some muscle on. My immediate goal is to get up to about 145 or 150 lbs and about 7 %bf. The amount of weight on my lifts is fairly weak but I believe that if I stick to my plan they will get more respectable in time.

I recently started keeping a log of all my lifts in order to set minor goals each week and push to at least get out one more rep than the last time. I decided to go ahead and make a log here also in order to add to my motivation and listen to any advice that the people here who are knowledgeable have to offer. I'm following Layne Norton's PHAT routine at the moment since I'm interested in getting stronger and adding a little mass. Thanks for reading and thanks in advance for any advice offered.

Helmholtz 01-07-2012 10:16 PM

1/3 Upper Power
Bent Over Rows 135x3 3 sets
Pull Ups BWx7 2 sets
Rack Chins BWx8 2 sets
Dumbbell Bench 55x5 3 sets
Dips BWx8 2 sets
Dumbbell Shoulder Press 37.5x6 3 sets
Cambered Bar Curls 60x7 3 sets
Skullcrushers 50x7 3 sets

Helmholtz 01-07-2012 10:19 PM

1/4 Lower Power

Squats 160x3 3 sets
Hack Squats 130x6 2 sets
Leg Extensions 80x8 2 sets
Stiff legged deadlifts 140x6 3 sets
Lying leg curls 50x6 2 sets
Standing calf raises 105x7 3 sets
Seated calf raises 90x7 2 sets

Helmholtz 01-07-2012 10:23 PM

1/6 Back and Shoulders Hypertrophy

Bent over rows (speed work) 100x3 6 sets
Rack chins BWx8 3 sets
Seated Cable Rows 120x10 3 sets
Dumbbell rows (braced against an incline bench) 22.5x9 2 sets
Close grip pulldowns 105x15 2 sets
Dumbbell shoulder press 32.5x10 3 sets
Upright rows 40x15 2 sets
Side lateral raises (with dumbbells) 12.5x12 3 sets

Commander 01-09-2012 12:48 PM

I'll be following along, good luck. Don't be afraid to eat big to get big.

Helmholtz 01-09-2012 06:59 PM


Originally Posted by Commander (Post 921635)
I'll be following along, good luck. Don't be afraid to eat big to get big.

Thanks, that's what I'm trying to do right now. The majority of the foods I eat are clean, I'm just trying to eat as much as I can to put some mass on.

Helmholtz 01-09-2012 07:05 PM

1/8 Lower Hypertrophy

Squats (speed work) 110x3 6 sets
Hack Squats 90x10 3 sets
Leg Presses 90x15 2 sets
Leg Extensions 40x16 3 sets
Romanian deadlifts 105x8 3 sets
Lying leg curls 30x15 4 sets
Standing calf raises 75x10 7 sets

My legs are embarrassingly weak at the moment. When I started lifting again I was a wimp and didn't want to do legs because things like squats and leg presses hurt. I just recently decided that if I wanted to make any progress I was gonna have to suck it up.

Helmholtz 01-09-2012 07:11 PM

1/9 Chest and Arms Hypertrophy

Dumbbell bench press (speed work) 32.5x3 6 sets
Incline DB bench 32.5x10 3 sets
Hammer strength machine press 70x12 3 sets
Incline cable flys 20x12 2 sets
Preacher curls 50x10 3 sets
Concentration curls 15x14 2 sets
Spider curls 30x14 2 sets
Seated tricep extension (cambered bar) 40x10 3 sets
Rope pressdowns 20x15 2 sets
Cable kickback 20x9 2 sets

Helmholtz 01-11-2012 03:50 PM

1/11 Upper Power

Bent over rows 140x3, 3 sets
Pull ups BWx7, 2 sets
Rack chings BWx10, 2 sets
Dumbbell Bench press 60x5, 3 sets
Dips BWx10, 2 sets
Dumbbell shoulder press 40x6, 3 sets
Cambered bar curls 70x6, 3 sets
Skullcrushers 60x5, 3 sets

Felt good about this morning's workout. Pushed myself hard and was wiped by the time I finished. Then I went to slam down my protein shake only to realize that I forgot to add protein to it, fail.

Helmholtz 01-13-2012 06:04 PM

1/13 Lower Power

Squats 165x3, 3 sets
Hack squats 140x8, 2 sets
Leg extensions 90x8, 2 sets
Stiff legged deadlifts 145x5, 3 sets
Lying leg curls 50x8, 2 sets
Standing calf raises 105x8, 3 sets
Seated calf raises 90x8, 2 sets

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